How to position your monitor
Poor monitor positioning causes eye strain, headaches and neck pain. Here's how to get it right.
Quick settings
- Distance: Arm's length (50-75 cm)
- Height: Top of screen at or slightly below eye level
- Tilt: Screen perpendicular to line of sight (slight backwards tilt)
- Glare: Position to avoid reflections from windows and lights
Distance
Position the monitor at arm's length – about 50-75 cm from your eyes. If you struggle to read text at this distance, increase the font/zoom rather than moving the screen closer.
- Too close: eye strain, difficulty focusing
- Too far: leaning forward, neck strain
Height
The top of the screen should be at or slightly below eye level. This allows you to look slightly downward at the content, which is natural and reduces eye strain.
- Screen too high: neck extension, shoulder tension
- Screen too low: neck flexion, upper back strain
Laptop users
Laptop screens are almost always too low. Use a laptop stand or external monitor with separate keyboard and mouse. Your neck will thank you.
Angle and tilt
Tilt the screen back slightly (10-20°) so it's perpendicular to your line of sight. This reduces reflections and ensures even focus across the screen.
Dual monitors
If you use two monitors equally, position them symmetrically with the join directly in front of you. If you use one monitor primarily, centre that one and angle the secondary screen towards you.
Avoiding glare
- Position screen perpendicular to windows (not facing or backed by)
- Use blinds to control daylight
- Adjust ceiling lights if directly reflected
- Consider a screen with anti-glare coating
Monitor arms
A monitor arm frees desk space and allows precise positioning. Look for:
- Adequate weight capacity for your monitor
- Full range of movement (height, tilt, swivel)
- Cable management
- Robust clamp or grommet mount